If you have recently found out that you are pregnant, you may be wondering what steps you need to take to increase your odds of delivering a healthy baby. Taking care of yourself is essential throughout your pregnancy and will foster the proper development of your baby. There are several things you should begin doing right now to keep yourself and your baby healthy.
Eat Nutritious Foods
A diet filled with a variety of nutrient-dense foods is important throughout your life, but is even more important during pregnancy. Your baby relies on proper nutrition to get what he needs to grow and develop. Eat six to nine servings of whole grains, such as a piece of toast or a 1/2 cup of cooked cereal, rice or pasta, which will supply plenty of fiber and B vitamins. Eat five or more servings of fruits and vegetables, such as a whole apple or banana, 1/2 cup of no sugar added canned fruit or cooked or raw vegetables. Fruits and vegetables provide fiber, vitamin C, vitamin A and potassium. Three to four glasses of milk each day will supply enough calcium for your baby's growing bones and two to three servings of lean meat will supply the protein necessary for muscle and tissue development.
Exercise
Exercise is another lifestyle choice that is essential throughout your life, but is crucial during pregnancy. Regular exercise will keep your blood flowing, give you energy and help prevent unhealthy weight gain. Healthy Children recommends starting small by taking a walk or going for a swim and to avoid overdoing it. Other exercises include prenatal yoga or Pilates classes or check out some prenatal exercise DVDs from the library. Get approval from your doctor before beginning any new exercise regimen.
Stop Smoking and Drinking
Smoking is very detrimental to your own health, but can cause life-threatening and dangerous medical complications for your baby. It is also crucial to avoid secondhand smoke, Healthy Children reports. Exposure to smoke while pregnant increases your odds of having a premature delivery or low birth weight baby. Regular exposure to smoke also increases your baby's risk of dying from sudden infant death syndrome, or SIDS. Other medical problems that many babies exposed to smoke suffer from include asthma, heart disease, bronchitis and pneumonia. Also avoid alcohol during pregnancy because it can lead to birth defects, mental retardation and developmental disorders.
Take a Prenatal Vitamin
A prenatal vitamin will supply many of the nutrients you need for a healthy pregnancy and a healthy baby. MayoClinic.com reports that a prenatal vitamin is essential because it supplements your diet to ensure you are getting all of the nutrients you and your baby need. A prenatal vitamin will supply folic acid, which reduces your baby's risk of neural tube defects, and calcium for proper formation of your baby's bones. Iron is another important nutrient in prenatal vitamins. Your blood volume increases during pregnancy and iron will help you produce red blood cells and prevent anemia. MayoClinic.com adds that a daily prenatal vitamin may reduce your risk of delivering a low birth weight baby.
References
- MayoClinic.com: Pregnancy nutrition: Healthy eating for you and your baby
- Healthy Children: Nutrition and Exercise During Pregnancy
- Healthy Children: Where We Stand: Smoking During Pregnancy
- Healthy Children: Where We Stand: Alcohol During Pregnancy
- MayoClinic.com: Prenatal vitamins: Give your baby the best start
